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White Lake Half II - Triathlon1/2 Ironman

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White Lake, North Carolina
United States
Set-Up, Inc.
95F / 35C
Total Time = 6h 23m 26s
Overall Rank = /
Age Group =
Age Group Rank = 0/
Pre-race routine:

**** note: cleaning up old race reports ****

A little about yesterday's White Bake HIM. That race should have been done in a sauna. Temps were just under 100 degrees with humidity and a run on asphalt with no shade. My run (walk) sucked, but I chalk most of it up to the heat. My guess is the heat was worth 30-40 minutes of extra time. I spoke with numerous people after the race who complained that yesterday was a personal worst due to the heat. A couple of people did the race last weekend and they were 30+ minutes slower on the run alone. My total time was right at the 50th percentile for Men and that seems right for me. I am a solid MOPer.

There is a reason I choose CdA as my IM location - I am not good in the heat!!!!! I was happy with my swim and bike. The run (walk) on the other hand was not good. I just couldn't keep my body temp down despite a new cold towel on my head every mile. One good thing I took away from the day was nutrition - I downed four bottles of Infinit, lots of water, and E-caps. That was it. I started getting nauseous around mile 5 of the run and flushed my system with water and nothing else. After about a mile the nausea subsided and I went back to only being hot. My IM plan will be the same - Infinit, water, and E-caps. In previous IM's I know I took in too much nutrition and too much variety. My GI system works better with simplicity.

So all in all - I learned an important lesson yesterday that I will take into IM CdA and that is what really matters!!!!! Back to the grind tomorrow.

  • 42m 15s
  • 2112 yards
  • 02m / 100 yards
Transition 1
  • 03m 43s
  • 2h 51m 48s
  • 56 miles
  • 19.56 mile/hr
Transition 2
  • 03m 40s
  • 2h 42m 3s
  • 13.1 miles
  • 12m 22s  min/mile
Post race

Last updated: 2010-03-18 12:00 AM
00:42:15 | 2112 yards | 02m / 100yards
Age Group: 0/
Overall: 0/
Start type: Plus:
Water temp: 0F / 0C Current:
200M Perf. Remainder:
Breathing: Drafting:
Waves: Navigation:
Time: 03:43
Cap removal: Helmet on/
Suit off:
Wetsuit stuck? Run with bike:
Jump on bike:
Getting up to speed:
02:51:48 | 56 miles | 19.56 mile/hr
Age Group: 0/
Overall: 0/
Road:   Cadence:
Turns: Cornering:
Gear changes: Hills:
Race pace: Drinks:
Time: 03:40
Riding w/ feet on shoes
Jumping off bike
Running with bike
Racking bike
Shoe and helmet removal
02:42:03 | 13.1 miles | 12m 22s  min/mile
Age Group: 0/
Overall: 0/
Keeping cool Drinking
Post race
Weight change: %
Mental exertion [1-5]
Physical exertion [1-5]
Good race?
Course challenge
Events on-time?
Lots of volunteers?
Plenty of drinks?
Post race activities:
Race evaluation [1-5]

2010-11-15 9:20 AM

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Chesapeake, VA
Subject: White Lake Half II
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